Sunday, October 20, 2013

Blueberry Chia Seed Muffins

Happy Sunday everyone!! I am so excited to share this recipe with you because it is one of my favorites!! I eat a blueberry chia seed muffin almost every morning for breakfast because they are packed with protein to help fuel my morning workouts; they're also delicious! 

Chia seeds are sort of a well kept secret. Chia seeds are an ancient super food and translated from Mayan it literally means strength. What makes chia seeds so super? They provide the maximum amount of nutrients with minimal calories. The benefits of chia seeds are seemingly endless as they provide calcium, fiber, protein, antioxidants, and omega fatty acids. These tiny seeds pack a powerful nutritional punch!!

To make blueberry chia seed muffins you will need:

  • 1.5 cups Whole Wheat Flour
  • 1/2 cup oats, regular, rolled, or old fashioned all work
  • 4 Tablespoons of chia seeds
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 2 Tablespoons vegetable oil, safflower oil works as well
  • 1 egg
  • 1 cup skim milk, you can substitute any kind of milk including almond milk
  • 1 teaspoon vanilla extract
  • 1/2 cup frozen blueberries
  • 1 cup mashed bananas, between 1.5 and two medium bananas 
  • OPTIONAL 1/3 cup chocolate chips
First, preheat the oven to 375 degrees. Also grease or line a muffin pan. I make 18 medium sized muffins, but you can make 12 jumbo muffins if you prefer.

Next, in a medium bowl combine the chia seeds and the milk and set aside to thicken.

In a large mixing bowl combine all the dry ingredients: whole wheat flour, oats, baking powder, baking soda, salt, and cinnamon. Once you have thoroughly mixed together the dry ingredients set it off to the side.

Next, you will want to cut up the banana and mash it. Personally, I find it easiest to cut the banana into chunks then use a fork to mash it up.

Now in a separate mixing bowl combine the mashed banana, egg, vegetable oil, and vanilla extract. A "batter" should begin to form. Carefully stir in the milk and chia seed combination and blend well.
Next, take the wet ingredients and slowly begin to add it to the dry ingredients. Thoroughly blend together the wet and the dry ingredients but do not over mix!! The batter will be lumpy not smooth.

Gently fold the blueberries and the chocolate chips (if you're adding them) into the batter. Again, you don't over mix the batter so blend well with as little stirring as possible. 

Finally, fill the muffins tins approximately 3/4 full. If you are making jumbo muffins your tins will be almost completely full. Regardless of how many muffins you make they will expand to become very fluffy!!

Bake at 375 degree for 18-20 minutes depending on how powerful your oven is. The tops of the muffins will be golden when they are done. Allow muffins to cool for an hour before placing in bags to freeze, or for two hours (or until completely cool) if you plan on storing them in the refrigerator, and I do recommend storing them in the refrigerator for optimal freshness. 

Enjoy the rest of your weekend and I hope you enjoy these blueberry chia seed muffins as much as I do!! 

Nutrition: (based on 18 muffins)
Calories: 154
Fat: 5.3 grams
Cholesterol: 17.1 mg
Potassium: 261.8 mg
Sodium: 350 mg
Sugars: 4 grams
Protein: 7.2 grams

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